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Pilates Deconstructed® & Yoga Deconstructed® Embodied Anatomy Biomechanics

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White Swan Yoga

White Swan Yoga

(603) 626-9642

whiteswanyoga@comcast.net

https://whiteswanyogastudio.com

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Yoga Deconstructed®
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Celebrating my 51st birthday with chocolate bougat

Celebrating my 51st birthday with chocolate bougatsa AND chocolate mousse 🎉 because two desserts are better than one 🤩.

IMO, all the best Greek restaurants are the ones that have chocolate dessert options 🍮 😉.

On Sunday (my actual birthday) we’re off to Portugal & Spain for 5 weeks to continue the celebrations! 🥳 💃🏼

I was finally able to keep up with ALL the choreog

I was finally able to keep up with ALL the choreography in Arthur’s hip-hop class last night so today I am celebrating my progress!

I’ve been taking @arthurcrenshaw ‘s Hip Hop class @equinox Southbay on Thursday nights for a while now and when I first started, the choreography was so hard for me. 🙀

But despite the challenges, I was still able to progress because of how Arthur teaches.

He shows us a few steps of choreography, and then we repeat it MULTIPLE times before he adds on a few more steps.

Then, instead of adding more new choreography, we practice what we’ve already learned SEVERAL times BEFORE he adds more steps for us to learn.

Because of his teaching style, I’ve been able to feel successful, even when I’m struggling to keep up.

I love the challenge of learning new things, so I’m always down for the uncomfortable phases BECAUSE THATS WHERE THE LEARNING HAPPENS.

Usually at some point in the class there’s several steps that I just can’t get…either it’s because I can’t wrap my brain around them or my brain understands them, but my body isn’t cooperating quickly enough.

I was telling my friend @gannefromga about this, (she’s the one crushing it next to Arthur in the video) and she gave me some really helpful advice.

She said to give each step a name, and then repeat that name every time you do the steps.

When she told me this, I couldn’t believe I hadn’t thought of it myself, because that’s what I do all the time when I teach. 😆

I come up with names for different movements we’re doing (if there isn’t already an established name) to help my students remember what the movement is and how to do it.

GeorgeAnne told me the funny creative names she has for some of the hip hop moves we’ve been learning, and I must say she’s a GENIUS with this technique!

This video shows the choreography we learned over the course of a one hour class, and while I don’t have much flair or personality in my moves (yet), I’m able to at least execute them without falling behind, which is a huge win!

Arthur has cultivated a fantastic community of people who also love learning, so seeing everyone each week is just as much fun as the dancing 💃🏼 🕺🏻 🎉

I’m so proud of my strength training client Suza

I’m so proud of my strength training client Suzanne! She’s been lifting every week since August 16, 2023 and has progressing nonstop ever since!!

Repost @yogawithsuzanne
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What CAN your body do for you if you put the time to invest it in getting stronger? Put your suitcase 🧳 into the overhead bin? Get rid of hip pain after injury? Rid yourself of tech neck? The best thing I have done for myself in the last year is to let go of the background voices that told me there was nothing I could do for myself but just live with what was - do more yoga, limit myself to tiny dumbbells only, do more cardio, and that was probably it. Let’s redefine our relationship to exercise 💪 together. It’s so much more than we thought it was ❤️ Comment below with your revelations! #yogastrength#yogaforeverybody #joyfulmovement #intentionalmovement #yogastrong #embodied-movement #thatyogalife#yogateachers#midlifewomen #marylandyoga#functionalstrength #moveyourbodyeveryday

Progressive overload in action 💪🏼. Start wit

Progressive overload in action 💪🏼. Start with no weight, then add 1 lb at a time over time with sets and reps.

It’s interesting how people think that certain body parts should only be stretched and not strengthened… for example, the neck or the hip flexors. It’s just not true. Your whole body deserves to be strong and flexible!

I use a 5 pound plate right now for my neck strengthening exercises (see previous post).

What is your favorite next strengthening exercise?

Let me know in the comments ✅

#Repost @stefaniemillinger with @use.repost
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MILLI madness
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@ramassfitness
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#athlete #stefaniemillinger #roguefitness #rogue #weightlifter #olylifting #gym #handstand #handstandpushups #madness

My “why” and goal for every private session I

My “why” and goal for every private session I teach.

There’s other things that I hope to provide for my clients in each session but this one is the most important.

What’s your “why” when you teach?

#yogadeconstructed #pilatesdeconstructed #weightlifting #barbellworkout #kettlebellworkout #southbaypersonaltrainer #losangelespersonaltrainer

Looking forward to seeing everyone tomorrow from 1

Looking forward to seeing everyone tomorrow from 11-12 at the @equinox South Bay and on Thursday at 9:15 in Palos Verdes!

Not a member? No worries!

DM me for a free guest pass ❤️

It’s a hips focused 🤩 class sequence inspired by the brilliance of my two of my favorite movement teacher friends: @sofiesnow and @laurelbeversdorf 💃🏼

Sharing this because is it’s 🔥aaaaand cuz it

Sharing this because is it’s 🔥aaaaand cuz it reminds me of being a child in the 1970s and seeing an envelope come in the mail addressed to “Mr and Mrs. Ronny Altman” and being confused and angry that my mom’s first name (Judy) was missing. Wtf?

I remember asking her why her first name wasn’t there knowing that the contents inside were meant to be read by both of my parents.

From that day on, knew that I would never address envelopes in that way. ✅

#fuckthepatriarchy

Repost @the_female_lead with @use.repost
・・・
"My husband reading with 6 yo and explaining “Miss, Mrs, Ms”: “Isn’t it wild that we created all these different words to tell the world whether or not a woman is married, but not for a man?”"

Tweet by Esther C, MD MPH
@choo_ek on Twitter

Here’s one of the many reasons why we lift heavy

Here’s one of the many reasons why we lift heavy things:-).

Repost @drbrenocastrofisio with @use.repost
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A importância da FISIOTERAPIA e do EXERCÍCIO FÍSICO para as Atividades de Vida Diária dos Idosos. 👵🏼👴🏽

SEJA FUNCIONAL 💪🏽
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@arieboomsmainstagram
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#fisioterapia #fisio #physiotherapist #physio #geriatria #gerontologia #geronto #treinamentofuncional #treinamento #nfl #movimentocura #treinamentopersonalizado #exerciciofisico #reabilitação #saúde #saudemental #atividadefisica #atividade #avd #atividadesdevidadiária #idosos

Once I learn something new, my brain immediately w

Once I learn something new, my brain immediately wants to integrate it and relate it to something else I already know.

For example, when I learned these arm swings from my adult beginner, modern dance teacher @sofiesnow back in 2016, I immediately thought of how they could help my students learn more about the relationship between their shoulders and their spines.

So much of the movement we do in yoga, Pilates, barre, strength training etc. can be extremely controlled and precise. And there’s nothing wrong with controlled and precise, but sometimes it’s nice to add a little variability into your movement diet.

This variability often provides the missing links that help you make connections between your brain and your body that you may not have previously observed.

Obviously, this is what lights me up, so I’m always looking for connecting “puzzle piece” type movements that I can include in my yoga classes that will facilitate those aha lightbulb 💡 moments of awareness and joy in my students.

While it might seem here on social media, that I favor certain movement modalities over others, it’s not the case.

I am always linking each modality to another, because that’s how my brain works, but also because it’s fun!

Where do you get your teaching ideas and movement inspiration from?

I’d love to hear in the comments.

Sound on for Sofia’s brilliant verbal and tactile cues 🔥

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